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This Healthy Lasagna Soup Recipe is packed with protein, vegetables and fiber for a delicious and flavorful low-calorie and gluten-free pasta soup. This healthy soup recipe is a family favorite and simple to make! Gluten Free + Low Calorie
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Soup is delicious. Pasta is delicious. Pasta soup is doubly delicious! I know you and your family will love this lasagna soup recipe. It's made with simple ingredients that are satisfying and filling in a balanced and low calorie way!
Carbs are not the enemy when balanced with protein and fat! In fact, studies show that when calories are controlled, you can be on a high carb diet or a low carb diet and still lose weight.
Add that to a calorie deficit and that creates the combination most women miss when it comes to weight loss. So, instead of upright avoiding carbs (unless you have a medical condition warranting that), look for balance in every meal or snack you eat!
If you love this combination of pasta and soup then you've got to try my High-Protein Minestrone Soup next!
Why I Love This Lasagna Soup Recipe
This lasagna soup recipe is not only low in calories, but it also has the balance you want. Here's more details why this lasagna soup recipe is better for you!
- Right Amount of Protein: None of the clients I've ever worked for have been eating the right amount of protein. This recipe has 26 grams of protein per serving which is great!
- Lower Calories: This recipe has 318 calories per serving. It's also BALANCED with the right amount of protein, fat and carbs. When eating lower calorie, you always want that balance!
- Lower Fat: This recipe has 6 total grams of fat per serving. You could easily add another tablespoon of olive oil to this recipe or use a higher fat ground meat and it would still be low fat.
- Gluten Free: This recipe is made gluten-free! If you do not need to avoid gluten you can certainly use traditional lasagna noodles.
- Easy Weeknight Dinner: This dish is easy to prepare and is an entire meal in one-pot!
Looking for more delicious ways to cook with lasagna noodles? Try my Healthy Skillet Lasagna or Spaghetti Squash Lasagna for dinner. They're both delicious!
Ingredients You Need
Here's what you need to make this low calorie lasagna soup recipe! Along with information on the main ingredients and easy ways to swap out ingredients. Be sure to check the recipe card for the full ingredient list with quantities.
- Ground Meat: You can use ground turkey or lean ground beef to make lasagna soup healthy. They are similar in fat content and both are a good source of protein. You can also use ground chicken or ground pork as well.
- Aromatics: We're using white onion and garlic to add aroma and flavor to our vegetables and meat as it cooks creating a base of flavors to build on when we add other ingredients.
- Zucchini: Added to boost the overall nutrients and fiber. You can also use summer squash or spaghetti squash instead.
- Chicken Broth: Choose low-sodium to give yourself a bit more control over the sodium in your soup. You can use beef broth or vegetable broth or homemade stock as well.
- Olive Oil: A good source of healthy fats that's used for sauteing the vegetables.
- Marinara Sauce: Any marinara sauce can be used!
- Italian Seasoning: Dried herbs are an easy way to add more flavor to the sauce.
- Lasagna Noodles: Depending on your dietary needs or goals you can use gluten free lasagna, whole grain lasagna, Paleo almond flour lasagna or low carb lasagna. I always recommend my clients choose one that is higher fiber. White pastas are not that high in fiber and have very little protein. You can use them in this recipe, but they are not as nutritious as the other varieties.
Keep in mind that when you make substitutions or changes to the recipe, it does change the nutrition data that you see in the recipe card below.
Variations
- More Vegetables: Feel free to add non-starchy vegetables you enjoy! Spinach, kale, bell peppers, eggplant, and mushrooms would all make wonderful additions to this soup recipe.
- Change Pasta: You can also use a short pasta instead of lasagna noodles if you prefer!
- Vegetarian: If you'd like to make this a plant-based meal you can swap the ground meat for meatless crumbles or beans instead! Also, use vegetable broth in place of the chicken broth.
- Add Some Beans: Add a can of drained cannellini beans to the pot for more protein and fiber.
- Spicy Lasagna Soup: If you like a bit of heat you can add a pinch or so of red pepper flakes.
How to Make Lasagna Soup
This easy lasagna soup recipe is so simple to make and comes together very quickly. I made this recipe on the stovetop using my Dutch oven. See below for instructions for making this in an Instant Pot or slow cooker.
Step 1: Start by adding a splash of broth to the bottom of your pot heated to medium heat with the olive oil, garlic, onion and zucchini. Cook the veggies for 2-3 minutes.
Step 2:Add the ground turkey to the vegetables. Use a wooden spoon to break up the turkey as it cooks in the pot.
Step 3: Add the marinara sauce, remaining broth, Italian seasoning, salt and pepper to the pot then cook for 7 minutes to warm.
Step 4: Break the lasagna noodles into 2-inch pieces and add them to the pot. Cover and cook for 5 minutes or until the noodles are cooked.
Garnish with fresh basil and serve!
Expert Tips
- Storing: Leftovers can be stored in the fridge for up to four days. I do not recommend freezing this soup as the lasagna noodles will fall apart. Reheat it on the stove over medium heat until heated through or use the microwave to heat individual servings. You may need to add a bit of broth as the soup may thicken when stored.
- Cooking Time: The cooking time may vary depending on the brand of pasta you use. I suggest checking the time listed on the pasta package and cooking it slightly less than that after you've added the noodles. Check it and cook longer if needed.
- Serving: This one-pot lasagna soup doesn't need much. Consider adding a bowl of Healthy Olive Garden Salad, garlic bread, or a whole grain bread.
- Don't Over Cook: Make sure you only cook the pasta to al dente so that it's not overly mushy by the time you serve it.
Recipe FAQs
Yes, you can! Start by sautéing the vegetables with the olive oil and a splash of broth using the saute function of your pressure cooker. Next, add the ground turkey to the pot. Cook the meat until it is no longer pink while breaking it up with a spatula. Add the remaining ingredients including the lasagna to the pot. Place the lid on the Instant Pot, turn the valve to sealing. Cover and cook on high pressure for 3 minutes. Allow the pot to natural release for 5 minutes before turning the valve to venting and removing the cover. Stir the ingredients, garnish with basil and serve!
Yes, this method works great if you will be out of the house for the day. Place all the ingredients in a slow cooker except the noodles. Cover the pot and cook on low for 6-8 hours or on high 4-6 hours. The last 30-minutes of cooking, place the noodles in the pot to cook. Stir the ingredients and break up the meat if needed. Garnish with basil and serve!
They can depending on the ingredients used to make them. Higher fiber and higher protein pastas use edamame, black beans, lentils, chickpeas, and other legumes which may have different flavor profiles. I always recommend you try them before adding them to a recipe. Everyone's tastebuds are different and you may have to try many before finding one you like.
More Easy Dinner Recipes
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Healthy Lasagna Soup
Ingredients
- 1 lb lean ground turkey
- 1 cup white onion diced
- 1.5 cups zucchini diced
- 4 tablespoons garlic minced
- 1 tablespoon extra virgin olive oil
- 4 cups low sodium chicken broth
- 24 oz marinara sauce
- 2 teaspoons Italian seasoning
- 8 oz gluten free lasagna noodles
- salt and pepper to taste
- fresh basil for garnish
Instructions
Stovetop Instructions
- Add the diced onion, zucchini and garlic to a large pot with the olive oil and a splash of the broth (enough to coat the bottom) and bring to a medium heat.
- Cook the veggies 2-3 minutes then add the ground turkey. Breaking up the turkey as it cooks.
- Add the marinara sauce, broth, Italian seasoning, salt and pepper to the pot then cook for 7 minutes to warm.
- Break the lasagna noodles into 2-inch pieces. Add the noodles to the pot, cover and cook 5 minutes more or until the noodles are cooked. Garnish with fresh basil and serve!
Instant Pot Instructions
- Sauté the vegetables with the olive oil and splash of broth using the sauté function.
- Add the ground turkey to the pot. Cook the meat until no longer pink while breaking it up with a spatula.
- Add the remaining ingredients including the lasagna 2-inch pieces to the pot. Place the lid on the Instant Pot, turn the valve to sealing. Cover and cook on high pressure for 3 minutes.
- Allow the pot to naturally release for 5 minutes before turning the valve to venting. Remove the cover, garnish with basil and serve!
Slow Cooker Instructions
- To make gluten free lasagna soup in a slow cooker, place all the ingredients in a slow cooker except the noodles. Cover the pot and cook on low for 6-8 hours or on high 4-6 hours.
- The last 30-minutes of cooking, place the noodles in the pot to cook. Stir the ingredients and break up the meat if needed. Garnish with basil and serve!
Video
Notes
- When it comes to any pasta, I always recommend my clients choose one that is higher fiber.
Nutrition
Hi Megan. I made this yesterday for my family and we all loved it. Thank you so much.